We have more than a dozen athletes competing in today’s Civilian Military Combine Mid-Atlantic Mountain Assault at Bryce Mountain. Send them warm thoughts!
Strength:
One repetition maximum Front Squat
Conditioning:
“Hefty Helen”
3 rounds for time:
Strength:
Every minute, on the minute for 10 minutes:
Odd: 7 Weighted Pull Ups
Even: 7 Weighted Ring Dips
Conditioning:
For time:
Use no more than 65% of 1RM deadlift.
Compare to 2013.05.17.
Strength:
Every minute on the minute for 10 minutes:
Odd: 7 Dead Hang Pull Ups
Even: 7 Handstand Push Ups (scale reps if you cannot finish these in under 30 seconds)
Conditioning:
With a continuously running clock, run the given distance on the given minute:
0: 1 mile
12 minutes: 800m
18 minutes: 400m
21 minutes: 200m
23 minutes: 100m
24 minutes: 50m
Mobilize: Sink Stretch, 2 minutes each side
Gymnastics: Hollow body positioning practice, then
1 minute, 45 seconds, and 30 seconds of:
Conditioning:
3 rounds for time:
Close: Foam roll lats
Mobilize: Hips
Strength:
12 minutes to work up to a heavy single high hang clean
Conditioning:
“Helen”
3 rounds for time:
